If you were familiar with bodybuilding then you probably heard about Tom Platz. Tom Platz is known all over the world, not because of Mr Olympia which he unfortunately never won (best place 1981-3rd), but because of the development of his legs. Many nowadays say that he had one of the best legs of all time, but during that time it can be said that they were the best.
However, every goal requires a lot of effort, which is why Tom Platz invested a lot of time, sweat, strength in reaching the end goal. Leg training isn't a priority for many because it is heavy and not visible as the upper body (arms, shoulders, chest, back), but the whole point of the training is the consistency of the whole body, that everything is in excellent proportions and that there are no excessive different in different muscle parties.
1. Squat - 8-12 series - 8-20 reps
In many and in my opinion the best exercise for quardiceps. An unrivaled exercise for your legs that primarily involves the quardiceps and gluteus and secondarily the hamstrings, spinal erectors and abs. However, in order to get great potential from this exercise, you need to learn too much performance technique to avoid possible injuries.
2. Hacksquats - 5 series - 10-15 reps
In addition to the standard squats, Tom Platz paid a lot of attention to a workout called hacksquat. An excellent exercise that affects the quardiceps the most, especially the outer part of the quard, which is the most pronounced.
3. Leg Extensions - 5-8 serises - 10-15 reps
Great exercise that can completely isolate quads. An important segment is the way of performing this exercise. I generally perform it at a slower pace, with maximum extension I hold for 1-2 seconds to feel movement and slowly return my legs to the starting position. There is another technique that is performed with a lot more snatch and quite fast which is also a great option but again it all depends on the person to person.
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